HELP me with my diet & routine!!

[heavylifter777]

Ok so im new here and would really appreciate any input,critisisms, whatever. Just trying to up my knowledge
Im 26yrs 6'2" 225lbs@20%bf according to my skinfold calipers. Ive been lifting for couple years now, but not until this year that i really started getting serious. Im moving away from isolation lifts and im gonna focus on a 5x5 i kinda frankenstein'd together.
Heres my progress so far:

MONDAY/WEDNESDAY/FRIDAY
• = up weight 10lbs

BACK SQUAT:
May.2. 125\215\235\195\---
May.4. 135\185\205\205\205 •
May.6. 145\195\215\215\215
May.16. 145\195\215\215\215 •
May.18. 155\205\225\225\225

DEAD LIFT:
May.2. 90\110\160\160\160 •
May.4. 100\120\170\170\170 •
May.6. 110\130\180\180\180 •
May.16. 135\155\185\185\185
May.18. 135\155\185\185\185

BENCH PRESS:
May.2. 70\ 90\140\130\120
May.4. 80\100\120\120\120 •
May.6. 90\110\130\130\130
May.16. 90\110\130\130\130
May.18. 90\110\130\130\130

LOW ROW:
May.2. 125\150\175\175\175 •
May.4. 137\162\187\187\187
May.6. 137\162\187\187\187
May.16. 137\162\187\175\175
May.18. 137\162\175\175\175

BB SHOULDER PRESS:
May.18. 60\80\100\100\100

BENT DB ROWS:
May.18. 60\80\100\100\100

HIGH PULLS: **cancelled**
May.2. 50\70\90\80\90
May.4. 50\70\90\90\90
May.6. 50\70\90\90\90
May.16. 50\70\90\80\80

NOTES:
May.16- back from 10 days off due to shoulder tweak from highpulls, they will be replaced with standing barbell shoulder press. Also i will be adding bent db rows to the routine.
May.18- went good, went through a little too fast and got a little shakey, shoulders feel good. here come the doms.

 

[heavylifter777]

So my goals are to gain muscle/strength and lose fat if possible, kinda pondering on fasted cardio every morning but im not sure if that would just be overkill and catabolize me... anyways heres my diet, lemme know what u guys think of everything.

DIET
macros = protein\carbs\fat\cals

7:00am
1.5cups milk -13\18\07\195
1protein shake -27\02\00\118
2/3cup oatmeal -08\40\04\240
total-48\60\11\553
10:00am
50g almonds -11\10\25\289
1 yogurt -04\19\02\110
1 fruit -00\25\00\090
1 vegetable -04\19\09\170
total-19\74\36\659
12:00pm
50g turkey -12\00\00\060
2 slice bread -06\31\02\170
200g cotage C. -27\07\04\190
total-45\38\06\420
2:00pm
1can tuna -28\00\00\120
1 granola bar -00\10\00\100
1 fruit -00\25\00\090
1 vegetable -04\19\09\170
total-32\54\09\480
Pre&Post WO 4:30&6pm
1protein shake -27\02\00\118
nitric oxide stim
creatine -00\42\00\170
total-27\44\00\288
6:00pm
200g chicken B. -62\00\04\330
1/2cup brown rice -06\76\02\340
1cup milk -09\12\05\130
total-77\88\11\800
Before Sleep
1protein shake -27\02\00\118
vitamins
total-27\02\00\118
***TOTAL=275\360\73\3318***
p\c\f\cals

 

[heavylifter777]

anyone?

 

[heavylifter777]

bump

 

[heavylifter777]

BB.com here i come, thanks for nothing

 

[red head]

if your bf is right that puts you at about 180 lbs lbm , imo youd be better of getting down do about 10% while maintaning muscle then start a slow clean bulk . so at 180 x 15 cals lbm = 2700 , cut out the rice at 6pm n lose the 50g almonds at 10 am that should do it . as for cardio weight till fatloss stalls and add in fasted liss ( like walking) gradually this wont effect recovery , start at 30 mins n add 5 mins every week .

 

[heavylifter777]

bump